Friday 6.7.2019

*This Saturday (June 8th) is our Annual Full Range In-House Partner Competition. There will no classes held this day, but please come by and cheer on your fellow Rangers!**If you are participating in this weekend's competition, please consider either taking today as a rest day, or completing the alternate workout listed below "Performance."

“FITNESS”

A. Three sets of:Deadlift x 6 reps @ 3111(Controlled descent and reset at the bottom of each rep)Rest 45 secondsHalf-Kneeling Dumbbell Press x 8 reps each arm @ 2111Rest 45 secondsBand Pull-Aparts x 12-16 reps reps @ 2011Rest 45 secondsB. In teams of two, partners will alternate tasks to complete 5 rounds each (10 rounds total) of:9 Push-ups12 Kettlebell Swings150 Meter Row

"PERFORMANCE"

A. Take 12-15 minutes and build to a heavy, but not necessarily 3-RM DeadliftB. In teams of two, partners will alternate tasks to complete 5 rounds each (10 rounds total) of:9 Deadlifts*12/9 Ring Dips150 Meter Row*Load with approximately 60-65% of today’s heavy triple from part A.**Alternate Workout Option**30 second Assault Bike or Bike Erg @80-85%30 second Assault Bike or Bike Erg @easy spinx 8 roundsRest 4 minutesx 2-3 sets**goal is consistent paces for all of your work intervals.

“ENDURANCE”

(via @aerobiccapacity)3 sets:200m at fast pace, 400m at easy pace,.150m at fast pace, 300m at easy pace,.100m at fast pace, 200m at easy pace,.50m at fast pace, 100m at easy pace,.Rest 3min.Fast pace should equal your 2000m PR+5sec/500m pace. Your easy pace should be equal to your 2000m PR pace no more than 30sec/500m.